Listen to how your body reacts in response to nutrition and exercise. This will help you implement the correct strategies that prevent future fat gain and muscle loss.

Eat when you are hungry:

If you can not wait between your main meals have your snacks at the ready. As covered in Day 24, hunger is nothing to be feared of but prolonging hunger can cause unnecessary stress on the body. Ideally you will only think of food when your body asks for so avoid preemptive snacking as this may result in over eating.

Rest when you are tired:
Avoid training when the energy levels are depleted, especially if this is caused by over training. Training can be a great “pick me up” at times of stress but be cautious at times of true physical fatigue. Remember that the body gets stronger OUTSIDE the gym hours, training merely provides stimulus.

Balance your training and food intake:
Most people fail because they do too much too quickly. Eating little and training hard results in severe calorie depletion that isn’t sustainable. Always start off your regime with a modest reduction in calories and a consistent training regime that you can maintain.

If you have struggled to stay in shape in the past its time to start thinking long term. This means listening to your body and adapting a sustainable training regime/activity pattern and changing your staple foods to the ones worthy of the physique you desire and good health you deserve.

With Healthy Wishes,

Dmitri Tkatchev

Read on:

Introduction to the 31 Day Fitness Kickstart

Day 1 – Water

Day 2 – Protein at breakfast

Day 3 – Meal frequency

Day 4 – Sugar

Day 5 – Lifestyle

Day 6 – Carbohydrates

Day 7 – Sleep

Day 8 – Start easy with Cardio – frequency not the quantity.

Day 9 – Get clever with your fats!

Day 10 – Find or become a role model

Day 11 – Coffee

Day 12 – Exercise improves your appetite response.

Day 13 – Consistency over intensity

Day 14 – Add cinnamon to your diet

Day 15 – Energising morning fix

Day 16 – Active rest

Day 17 – Holistic fitness.

Day 18 – Minimise muscle loss.

Day 19 – Don’t forget steady paced cardio

Day 20 – Eat plenty of fibre

Day 21 – Take up a physically demanding hobby.

Day 22 – Hire a qualified and an experienced Personal Trainer

Day 23 – Eat Cake

Day 24 – Don’t forget that the feeling of hunger is the best cue for when to eat

Day 25 – Tune in to your training

Day 26 –  Sort out the calorie density of your meals.

Day 27 – Eat more grapefruit

Day 28 – Eat within an hour after your workout!

Day 29 – Stay in the low range of Glycaemic Index and Glycaemic Load

Day 30 – Cycle crunches.

Implementing even a handful of the above suggestions will improve the quality of your life. Making them a part of your everyday life is a great way to kickstart a positive attitude towards your body. I urge you to revisit these pages through the year and use them as a way to introduce more vitality into your life.

With healthy wishes,

Dmitri Tkatchev


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